These drills are aimed to enable the athlete learn the process of contacting and pushing through the ground in positions benefiting for acceleration and maximum velocity.


  • Skips for Distance: The athlete focuses on striking the ground down and back with proper foot contact (full foot contact) in order to propel the athlete forward. The objective is to cover as much ground as possible while still in good body control. The arms of the athlete are in conjunction with the legs, allowing the athlete to balance and create power in the motion.
  • Skips for Height: The focus of the athlete is the strike the ground vertically and continue to push through the ground in order to gain height. The knees of the opposite leg will drive up to a point where the thighs are parallel to the ground, making sure the foot stays directly underneath the knee. The arms will will work in conjunction with the legs, allowing for balance and power in the motion.

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